wait...
Ari70
Age 33 , BW 88.5
Join Date: 2014-10-10.
Following: 8.
Insert Post:
Your are on Tuesday 17, Mar 2015
-- Bodyweight: 86.2
One vertebra wouldn't come lose at all.. That was a pitty cause i had to train :S...

VOLUME REPS SETS BEST EFF BEST INT
1165 22 12 99.45 92.5
0.1 ~21.9 20 x 5 x 2 EFF 22% INT 22%
0.1 ~61.35 60 x 2 x 1 EFF 62% INT 65%
0.1 ~71.55 70 x 2 x 1 EFF 72% INT 76%
0.1 80 x 1 x 1 EFF 80% INT 86%
87.5 x 0 x 1 EFF --- INT ---
0.4 87.5 x 1 x 2 EFF 88% INT 95%
0.3 90 x 1 x 1 EFF 90% INT 97%
0.7 ~92 PR 90 x 2 x 1 EFF 93% INT 97%
0.7 90 x 1 x 2 EFF 90% INT 97%


VOLUME REPS SETS BEST EFF BEST INT
1380 12 4 170 170
0.1 ~125.45 120 x 3 x 1 EFF 74% INT 71%
0.1 ~115 110 x 3 x 1 EFF 68% INT 65%
0.1 ~125.45 120 x 3 x 1 EFF 74% INT 71%
0.1 ~115 110 x 3 x 1 EFF 68% INT 65%



The rest will be after dinner somewhere in the evening



----
Evening program

DELETE RENAME Records (PRs) # Bench press + bands
VOLUME REPS SETS BEST EFF BEST INT
1560 24 8 62.75 60
2+ ~67.95 PR 65 x 3 x 8 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
840 15 3 60.95 53
2+ ~61.35 PR 56 x 5 x 3 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Bayesian chest (band resisted)
VOLUME REPS SETS BEST EFF BEST INT
704 32 4 --- ---
~25.95 PR 22 x 8 x 4 EFF --- INT ---



VOLUME REPS SETS BEST EFF BEST INT
1303.2 36 3 55.95 45
1.8 ~45 BW -50 x 12 x 3 EFF 80% INT 80%


Supersetted with

VOLUME REPS SETS BEST EFF BEST INT
1303.2 36 3 43.3 36.7
2+ ~45 BW -50 x 12 x 3 EFF PR% INT 99%


DELETE RENAME Records (PRs) # Standing Ab Wheel (rollout)
VOLUME REPS SETS BEST EFF BEST INT
112.4 2 1 78.1 73
0.1 ~57.45 BW -30 x 2 x 1 EFF 74% INT 77%


Vertebra wasn't helpin with the roll-outs
Posts on March 17th